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Agility: Chute Run

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DESCRIPTION

  • Stagger seven cones 5 yards apart, diagonally opposite one another.
  • Crossover and sprint to the first cone, slowing down as you reach the cone before then crossing over and sprinting to the next cone. Repeat up the rest of the cones.

COACHING POINTS

Accelerate by driving your feet down and back, and decelerate by dropping your hips back and down, keeping your feet apart and taking smaller steps.

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Illinois Agility Run Test | Speed Footwork

Illinois Agility Run Test:

Players start in the press-up position.

On the coach's call players must get to their feet and run around the course as quickly as possible.

Speed Footwork
4-Cone Agility Test | Speed Footwork

4-Cone Agility Test:

  • Place four cones so they form a square, with about 3-5 feet in between each.
  • Your partner will randomly point to cones, so you run as fast as you can to each cone.
  • As soon as a different cone is indicate, change direction sharply regardless of whether you reached the previous cone.

Speed Footwork
Mirror Drill | Speed Footwork

Mirror Drill:

  • Place two cones 10 to 15 yards apart, and one person stands in between. Their partner stands directly opposite.
  • This player moves randomly in between the cones, as the other mimics their movement. Continue for a certain amount of time.

 

Speed Footwork
Modified Southeast Missouri (SEMO) agility drill | Speed Footwork

Modified Southeast Missouri (SEMO) agility drill:

The SEMO agility drill is a series of forward sprints, diagonal backpedaling, and side shuffling.

Players start at A (facing forward)

  1. On coach's whistle they side-step
  2. Back-pedal diagonally across
  3. Sprint
  4. Back-pedal diagonally across
  5. Sprint

Players finish as they cross the line at point B.

Speed Footwork
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